Rest Day
@ CrossFit Smash
Three rounds of:
Rest as needed between rounds.
Post time for each round to comments.
“Worth the Weight?” with Graham Holmberg, CrossFit Journal preview video [wmv] [mov]
Three rounds, 30-20-and 10 reps, for time of:
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Matt and Cherie Chan try the Triplet from the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]
“Dissecting Dave & Nadia: Part 4” with Coach Mike Burgener, CrossFit Journal preview video [wmv] [mov]
Three rounds, 9-6-and 3 reps, for time of:
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“50′s”
Post time to comments.
Rest Day
For time:
Post time to comments.
Chris Spealler prepares for the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]
Workout #1
“A Clean Jump”
90 second rounds, for 10 rounds:
Workout #2
AMRAP in 5 min:
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Workout #1
Power Clean 3-3-3-3-3
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Workout #2
Four rounds of:
Rest as needed between rounds.
Post time for each round to comments.
Laziness or lack of shoulder flexibility can result in an inadequate overhead position.
Boz vs. Tina, Impromptu Gymnastics Throwdown – video [wmv] [mov]
Rest Day
@ CrossFit Smash
AMRAP in 20 minutes of:
Post rounds and fractions of rounds completed to comments.
“Working with Mikko Salo” with Juha Kangasniemi – video [wmv] [mov]
Workout #1
For time:
Post time to comments.
Workout #2
For time:
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Dave Lipson on the “Isabel-Off” at the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]
Back Squat 5-5-5-5-5
Shoulder Press 5-5-5-5-5
Deadlift 5-5-5-5-5
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For time:
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“Warm Up Like an Athlete” with Chris Michelmore, CrossFit Journal preview video [wmv] [mov]
Austin Malleolo on today’s WOD – video [wmv] [mov]
Rob Orlando on today’s WOD – video [wmv] [mov]
Rest Day
@ CrossFit Smash
Workout #1
Four rounds of:
Rest as needed between rounds.
Post time for each round to comments.
Workout #2
Team Workout
AMRAP in 10 min:
Teams of 2, move through tasks, in order. Team member (1) ON (10 reps) and team member (2) OFF (rest).
eg. (1)Burpees (2)Rest, (2)Push-ups (1)Rest, (1)Squats (2)Rest.
Note: reps are to be complete before your team member starts on next task.
Post rounds completed to comments.
Three rounds of:
Rest as needed between rounds.
Post time for each round to comments.
Rich Froning Jr. prepares for the 2010 CrossFit/USAW Weightlifting Open – video [wmv] [mov]
Rob Orlando and Mike McKenna on today’s WOD – video [wmv] [mov]
Austin Malleolo on today’s WOD – video [wmv] [mov]
Peter Egyed on today’s WOD – video [wmv] [mov]
Workout #1
Five rounds of:
Post load for Shoulder to Overhead to comments.
Workout #2
“Death by Pull-ups”
